Tiffany's Exercise for week 3

tiffanyralston01

My goal for exercises this week is to attend our strength training classes on Monday and Friday.
Monday- Kickboxing at Kosama 1 hr class
Tuesday - Zumba at the rec center or bodyweight blast, KosamaStrong at Kosama
Wednesday- TNT at the Rec center
Thursday - Zumba at the Rec Center
Friday- KRock at Kosama

My other goal for the week is to work on my nutrition and focus on portion sizes or making healthier choices.

tuura008

Hi Tiffany,

Thanks for being the guinea pig for this forum and making the first topic. One thing I forgot to mention is that it would probably be best to post your updates as a reply to your topic - that way the board has a bit less clutter.

Otherwise, everything is looking really good! Let us know at the end of the week how your classes went. Good luck on your goals for this week, and JERF!

tiffanyralston01

Diary 10/1/2013



My goals for this program and for myself are probably the obvious as with everyone else. To lose some weight. I would like to lose about 40 pounds. That being said I know that is not possible in this time frame. So for this program I would like to see myself lose 10-15 pounds or decreasing my body fat percentage. I would like to get my body fat percentage into the 30's.

Another goal I have is to get into a better physical shape. I want to tighten and tone my body. By going to the MF classes and the FitPass classes are a good start to getting a leaner tighter toner body.

Goal # 3 is to attend at least 3 classes a week.

I am married and I have a 1 year old at home. Most of our meals are some sort of take out or going out to eat somewhere. So for Goal # 4 I would like to cut back on the eating out and say if I am going to eat out try to pick the healthier options like a grilled chicken. So ultimately goal # 4 is to cook a healthy meal at home at least 5 days of the week and if I am going to eat out pick a healthy option.

Goal # 5 is to eat more fruit and veggies

Goal # 6 is to drink more water and to stay away from pop.

tiffanyralston01

What I actually did for exercise in week 3 was this:
Monday- 12 wwl class, Kickboxing at Kosama 1 hr class
Tuesday - Zumba at the rec center
Wednesday- did the circuit we do for the 12 wwl class, 2 reps of 8, plus did 10 minutes on the bike with a resistance of 6 to warm up.
Thursday - Zumba at the Rec Center
Friday- 12wwl class

tiffanyralston01

Week 4's Exercise:
Monday: 12WWL class, kickboxing at Kosama
Tuesday:Zumba at Rec Center, Kosama Strong at Kosama
Wednesday:TNT at Rec center
Thursday:Zumba at Rec center
Friday: 12 WWL class, Krock at Kosama

tuura008

Great work Tiffany! This is exactly what I wanted to see.

I love your goals 1-4. You have them written down, they are specific and made with reference to time and what is realistic. But most importantly, you hit on how you plan to reach your goal. Just love it! Keep it up. For goals 5 and 6, be a tad more specific and tell me how you plan to reach them - ie, how do you define success with regard to meeting those goals?

It is obvious that your are very busy, and yet you are able to make time for the things that are important to you. It is clear to me that health and body composition is a high priority, and if you can find some consistency towards reaching your goals, I think you will see a lot of success, and this will only positively influence every other domain of your life.

tiffanyralston01

For Goal # 5: (Eating more fruit and vegetables) Whenever I feel hungry I am going to try to reach for a fruit or vegetable before any other snacky type foods and eat some sort of vegetable or fruit with every meal.

For Goal #6 (Drinking more Water, cutting out pop) I have my moments of weakness but overall since I wrote this goal I have been reaching for more water over pop. I am not a huge pop drinker I would say maybe a can or two a day. I am going to push myself to drink at least 64 oz of water a day and try to avoid as much pop as possible. I had once given up pop for a year and within that year I lost about 20 pounds. If I get a craving for pop I think what I am going to start doing is adding a little flavor to my water to avoid going for the pop.

tiffanyralston01

What I did for exercise Week 4:

Monday: 12 WWL
Tuesday: circuit at the rec like in class 8 reps twice through, Kosama Strong
Wednesday: TNT at rec center
Thursday: Zumba at rec center
Friday:12 WWL

tiffanyralston01

Exercise for week 5-
Monday - 12 wwl
Tuesday-zumba
Thursday-zumba
Friday-12wwl

Plus I try to get in at least 10,000 steps a day.

tiffanyralston01

Exercise for week 6-
Monday- kickboxing - Kosama
Tuesday - Kosama Strong - Kosama
Wednesday - none
Thursday- Zumba rec center
Friday- 12 wwl

tiffanyralston01

Exercise week 7-
Monday 12wwl
Tuesday Zumba
Wednesday TNT
Friday 12wwl

New Goals for the rest of the weeks we have left

1. Continue to drink 64 oz of water daily
2. Give up all soda for the rest of the challenge
3.Lose 10 lbs by the next bod pod assessment by continuing to exercise regularly and being more strict on myself about eating foods.
4. Eating more healthy foods and really look at portion sizes. No more excuses, GET it Done.

tiffanyralston01

Week 8 Exercise-
Monday - 12wwl
Tuesday-Zumba, kickboxing at Kosama
Thursday- Zumba
Friday- 5 minutes rowing, 8 minutes on stationary bike, lap jogging around the indoor track, 30 minutes of bellydancing

tiffanyralston01

Week 9 Exercises-
Monday - 12 wwl, kettlebells - lower body
Tuesday - bodyweight blast, kickboxing
Thursday- Zumba
Friday - 12wwl

tiffanyralston01

Exercise week 10-

Monday - 12 wwl
Tuesday- Zumba
Friday - 12wwl

tiffanyralston01

Thanksgiving week-
Monday- TNT, Kettlebells lower body Kosama
Tuesday- Zumba, Kickboxing (Kosama)
Wednesday - Work out with Paul(12 wwl makeup), corex- Kosama
Thursday--Sunday- I am hoping to get in on the treadmill

tiffanyralston01

Week 11 Exercises-

Monday - 12wwl
Tuesday- Zumba
Wed- TNT
Thur- Zumba

Week 12 Exercises-
Monday - 12 wwl, Krock @ Kosama
Tuesday- bootcamp with Nikki, KBox @ Kosama
Wednesday- TNT, CoreX @ Kosama
Thursday - Zumba
Friday- 12wwl